logo
BoostcampPNG
program poster

Reddit PPL

instructor thumbnail
Written by r/Fitness
verified coach
Published on Nov 23, 2024
21,410 athletes joined

The unofficial r/fitness program for novice lifters to pack on strength and muscle.

4.27
(392 ratings)

PROGRAM DESCRIPTION

Reddit PPL is designed for novice and early intermediate lifters who want a 6-day per week Push Pull Legs split to pack on significant strength and muscle.

Created by redditor Metallicapda, Reddit PPL gained fame as an effective powerbuilding program, with proven results by thousands of Redditors and lifters across the internet.

Reddit PPL app

Reddit PPL is free on Boostcamp App, with 1RM onboarding, auto weight progressions, exercise video guidance, and progress tracking. Boostcamp is the all-in-one super app for weight training.

Read the full program guide below.

Reddit PPL Quick Start Guide

Why do Reddit PPL workout?

Reddit PPL combines linear progression (weekly weight increases) for compound exercises (squat, bench, deadlift, overhead press, rows), along with higher rep bodybuilding style with isolation exercises. This allows you to have a full training routine that covers everything you need to build both muscle mass and strength.

Who is Reddit PPL for?

Reddit PPL is designed for novice and early stage intermediate lifters. Ideally you would have at least 6 months of consistent training experience and basic proficiency in the compound exercises. If you're a complete beginner, check out other programs on Boostcamp like the Greg Nuckols Beginner program.

Reddit PPL Schedule Examples

  • Monday — Push
    Tuesday — Pull
    Wednesday — Legs
    Thursday — REST
    Friday — Push
    Saturday — Pull
    Sunday — Legs

  • Monday — Push
    Tuesday — Pull
    Wednesday — Legs
    Thursday — Push
    Friday — Push
    Saturday — Legs
    Sunday — REST

Scroll down below for specific Reddit PPL workout details.

How to progress weights for main compound exercises?

The weight progressions for compounds will be automatically calculated for you in the Boostcamp App.

The Reddit PPL progression logic is as followed:

  • Add 5 lb / 2.5 kg for upper body compounds (bench, row, overhead press)

  • Add 5 lb / 2.5 kg for squats

  • Add 10 lg / 5 kg for deadlifts

How to progress for accessory exercises on Reddit PPL?

Once you can hit all the prescribed sets and reps with good form, add a small amount of weight. Accessories are more about mind muscle connection.

How to eat on Reddit PPL?

There is no one-size-fits-all meal plan that is specifically designed for Reddit PPL workout program. In general, you should be eating at a calorie surplus with a high protein diet to help your body recover and fuel the high demands of the Reddit PPL split. You should also ensure that your sleep is on point (7+ hours daily).

How long to rest between Reddit PPL sets?

In general, rest 2-5 minutes for compounds, and 1-3 minutes for isolation exercises. Take as long as you need to recover for full strength, especially on power days where you seek to maximize the weight you lift.

What to do if you fail compound exercises on Reddit PPL?

If you fail the main compound exercise of the workout, ignore the weight progression and aim to complete the same workout's weights next session.

Diagnose why you failed. Are you getting good recovery–calorie surplus, high protein diet, and good sleep, low stress? Do you need a deload week? If you've been training hard for 4+ consecutive weeks, take a lighter week to recover.

If you fail over several weeks even after all those adjustments, go to Program Settings and lower your 1RM by 10% and ramp weights again.

Other questions for Reddit PPL?

Read the full Reddit PPL App & Program Guide here.

Read More

PROGRAM OVERVIEW

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    6 days
  • Time Per Workout
    75 minutes
Muscle Engagement
Front
Back
MuscleSets
Triceps
11.3%
Upper Back
11.1%
Front Delts
9.2%
Middle Delts
9%
Hamstrings
8.8%
Biceps
8.8%
Lats
6.6%
Chest
6.3%
Quadriceps
6.3%
Glutes
6.2%
Rear Delts
4.7%
Calves
4.5%
Abs
2.4%
Lower Back
2.3%
Forearms
1.4%
Adductors
1.1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
+10lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
+10lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
+10lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
+10lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
+10lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
+10lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
+10lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
+10lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
+10lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
+10lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
+10lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
70%
70%
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
70%
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 reps
5+ reps
70%
70%
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Lat Pulldown
3
8-12 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
70%
70%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
5 reps
5+ reps
+5lbs
+5lbs
2
Bench Press (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4A
Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
15-20 reps
-
5A
Tricep Extension (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5+ reps
+5lbs
+5lbs
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Seated Calf Raise
5
8-12 reps
-
WHAT PEOPLE ARE SAYING(392 ratings)
Only ratings with written feedback are displayed here.
4.27 / 5
Ben FrinkAge 35, Man
2 days ago
12 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I chose the 6 day deadlift focused program and I am happy with how things have gone. I couldn't do legs 2 times a week towards the end. I started at the end of winter when I wasn't going outside as much but I was super active outside for the last 4 or 5 weeks of the program and my legs took way too long to heal after leg days since I am so busy with the kids, playing pickleball and whatnot. I worked out legs last Thursday and I didn't fully recover until today, which is a Tuesday. During the weekends I can easily get 20k steps in. My program took an extra 3 weeks because I would do push, pull, legs, cardio, push, pull, legs cardio etc. I also took 10 days off from lifting on the 10th week due to vacation and overall fatigue. My start numbers could have been higher but due to the way this program added weights every week, I didn't want to start too high and get stuck at a plateau in the middle. I also was not a big fan of all the lateral raises on push day but I didn't want to modify it and stuck to the program. The only thing I really changed was I would do standing calf raises instead of seated and I would do a back row machine instead of using dumbbells on a bench. I love tracking everything so here are the results from my start and end. Start 03/15 184 pounds 26.1%BF End 07/01 176.6 pounds 24.3%BF Squat Start 115 for 11 End 190 for 5 Deadlift Start 145 for 15 End 255 for 6 Bench Start 115 for 18 End 175 for 4 Overall, I really liked the program and it was the first program I tried on the boost camp app. I have done 2 different mind pump programs, called anabolic and anabolic advanced. I prefer this reddit PPL over those tbh. Looking forward to starting my next program, now just to figure out which one to do.
Sandro VersaceAge 39, Man
3 days ago
8 weeks complete
2 years of prior experience
Less than expected strength gains
As expected muscle gains
Marginal modifications
strength wise was quite disappointing, I picked it despite having a couple of previous years of training and it was probably a mistake. needs substantial modifications if you're not a beginner.
Show All Reviews
0
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings